4 Start your Morning Pain Free Stretches

4 Stretches to Do First Thing in the Morning 

When most people wake up, they hit the ground running. Whether it’s making breakfast or checking your emails, it can (and should) wait. Before you ever leave your bed, there are a few stretches you should be doing each morning to help prevent pain throughout the day.


1. Low Back Stretch

Lie on your back and bring your knees to your chest. Pull both knees down toward your chest, relax, and hold for about 30 seconds.


2. Glut Stretch

Lie on your back with your knees bent, then cross your left leg over your right leg. Use both hands to pull your right knee toward your chest. You should feel a stretch across your left buttocks. Hold for about 30 seconds and then repeat on the opposite side.


3. Pelvic Tilt

Lie on your back with your knees bent. The small of your back should not be touching the bed. Tighten your abdomen so that the small of your back presses flat against your bed. Hold this positions for five seconds, then release. Repeat this at least three times.


4. Piriformis Stretch

Lie on your back with your right leg crossed over your left leg. Gently pull your right knee toward your chest until you feel a stretch in your buttocks. Hold for 30 seconds. Release and repeat 3 times. Then do the same on the opposite side.


Receive Regular Chiropractic Adjustments

In addition to these stretches, you should also be coming in for regular chiropractic care to get your spine checked. So don’t forget to schedule and adjustment soon!